Push -Up (Standard and Partial)
Objective: Develop upper body (chest, triceps, and shoulders) and basic core strength
Level: Beginner
Directions and Coaching Points: For the standard push-up, have the athlete assume the normal starting
position for a push-up with the palms placed flat on the floor, shoulder width apart, and the arms and
body straight (Figure 6.14a). For the partial push-up method, have the athlete start in a position where the
knees, and not the feet are in contact with the floor (Figure 6.14c). Have the athlete lower themselves
(keeping the body straight) until the chest just about touches the floor (Figures 6.14b and 6.14d), then
return to the starting position by forcefully extending the elbows.
a) b)
c) d)
Figure 6.14
Progression: The push exercise can be progressed by doing modifications to the standard push up: i) the
triceps push-up, in which the starting position has the hands beside each other (Figure 6.15a); and ii) the
1-handed push-up (advanced), in which the player performs the same movement but with one hand
behind their back (Figure 6.15b).